IRONMAN 70.3 Waco 2019 Training Plan (EXPERIENCED, 10 Weeks), Starts 8/19/2019

Average Weekly Training Hours 10:38
Training Load By Week
Average Weekly Training Hours 10:38
Training Load By Week

enduranceworks ironman 70.3 cyclistCommit. Train. Perspire. Believe. Overcome. Achieve.
When you cross the finish line of an IRONMAN 70.3® triathlon, you've accomplished something very special.

Designed for EXPERIENCED triathletes who have completed multiple Half IRONMAN races, the primary goal of this training plan is to prepare you to EXCEL in your IRONMAN 70.3 Waco race.

Crafted by USA Triathlon-certified coach and former pro triathlete David Glover, MSE, MS, CSCS, this plan encapsulates his passion for the sport, his experience from dozens of Half and Full IRONMAN distance finishes (5 overall wins, 8:51 PR at IRONMAN distance) and his success coaching hundreds of triathletes.

Starting 10 weeks before your goal race, this plan progresses through one base period and one build period (13.5 hrs max per week) prior to peaking and tapering. Following the prep period, each week typically contains 3x swims, 3x bikes and 3x runs plus 1 BRICK run. You will build up to: 3,000 yards (or meters) swimming, 3.5 hrs biking and 2 hrs running. Your long ride is Saturday, long run is Sunday and off day is Monday. Although not necessary, we recommend using a heart rate monitor in conjunction with perceived effort; you may use a power meter as well.

Prior to using this plan, you should be able to complete the following workouts:
• Swim: 750 meters or yards
• Bike: 120 min
• Run: 80 min

Purchase of this plan includes our comprehensive 40+ page Triathlon Training Guide, which explains how to use your training plan plus email access to David Glover at any time for questions that you may have about this plan.

For more information about this plan, please DOWNLOAD the Description Document.

Questions? Please visit us on the web at enduranceworks.com or email David directly at: david@enduranceworks.com.

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Please note:
• You can reuse this training plan for future races.
• IRONMAN®, IRONMAN 70.3® and IRONMAN Triathlon® are registered trademarks of World Triathlon Corporation (WTC).

Sample Day -2
1:00:00
Bike

Z2 w/ 3 x 2' Z4 - fast, hard efforts standing the first 1 min then seated. 90" easy spinning in between.

Sample Day -2
1:00:00
Swim

W/U:
300 FR easy practice breathing both sides, r10s
2 x 100 Float Kick Drill, r10s

Main Set:
4 x 500 FR maintain same Z3 pace for all four (PADS #3), r30s

C/D: 300 easy CHOICE

View swim drill videos: http://www.enduranceworks.net/resources/swim-drill-videos/

Sample Day 0
1:00:00
Swim

W/U:
100 easy CHOICE, r5s
2 x 100 Side Kicking Drill, r10s
4 x 25 Tarzan Drill, r10s

Main Set:

Pyramid (use pull buoy on odd intervals - e.g. 100, 300):
100, 200, 300, 400 FR steady, r15s
then
400, 300, 200, 100 FR Z3, r15s

C/D: 200 easy CHOICE

View swim drill videos: http://www.enduranceworks.net/resources/swim-drill-videos/

Sample Day 1
0:40:00
Hill Repeats

Warm up 10' easy with 6 x 30" strides mixed in (quick, fast accelerations but not sprints) - 30" easy jog in between.

Hill repeats on moderate hill or 4-6% on treadmill:
2 x 90" up Z4 fast, jog down easy + 15" rest
6 x 30" up Z5 very fast, jog down easy + 15" rest

Finish Z1/Z2

Sample Day 2
2:20:00
Long Ride

W/U 10' to Z2. Include 6 x 15-20" fast spinning (easy gear at 100+ rpm) mixed in.

Z2. Include 3 x 12' Z3 (with 4 x 1' standing mixed in each interval).


Practice nutrition and hydration as if in a race.

Make a note of what you eat and drink during your ride.

Sample Day 2
0:40:00
BRICK

Z2 off the bike (within 5 minutes of finishing ride) and build up to Z3.

Sample Day 3
1:25:00
Long Run

Warm up 10' easy with 6 x 20" strides mixed in (quick, fast accelerations but not sprints) - 30" easy jog in between.

Z2 with 4 x 2' Z3 mixed in. Run on softer surfaces (e.g. dirt, grass, etc.) if possible.

Practice nutrition and hydration. Make a note of what you eat and drink during your run.

David Glover, MSE, MS, CSCS
|
ENDURANCEWORKS, LLC

Triathlon training plans for all triathlon distances from Sprint to IRONMAN for novice, experienced and masters triathletes. All training plans include training guide, email access to coach and resources including demonstration videos and in-depth webinars.

Specialties: IRONMAN 70.3 and IRONMAN Triathlon, Planning Your Racing Season, Mental Skills Training and Exercise Physiology.